| This exercise is similar to a Hang clean however ou will be lowering the bar below your knees to about mid shin, but no so far down that the bar reaches the floor. This lift is basically a Power Clean performed without the First Pull, pulling from the floor and without dropping the bar. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until you are standing erect, in the same manner as a deadlift. From this position lower the bar to a point below your knees about mid shin. In this position your knees should be bent, your hips flexed, and you lower back flat to arched. Also your shoulders should be forward past your feet. Begin pulling the bar back up. As the bar reaches the middle to upper portion of your legs you will accelerate your hips forward, extend your knees, and shrug your shoulders. The Second phase involves quickly dropping under the bar to catch the weight. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, hands open and the bar resting on your fingertips and shoulders. Return the bar to the starting position by rolling the bar off of your shoulders. As you move the bar off of your shoulders regain a full grip on the bar, flex the knees to absorb the force and stand tall again ready to repeat the movement. This is another great Olympic movement for power development! |
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